9/5/07- Active Recov/GPP- Wed
A1)Alt DB Hammer Curl
50x8/side x8/side x10/side
A2)DB Lateral Raise
35x15 x12 x12
A3)Pushups
BWx20 x20 x20
A4)Lat Pulldown (ultra wide)
90x25 80x25 x20
A5)Band Pushdown
lightx25 x25 x25 x25
A6)VMO Ext Rotation
20x15 25x12 x12
B)3 Way Shoulder Raise
10x20 10x20
Incline Treadmill Walking- 20 min- 260 cals
-Matt
Alright everyone, my first training post. I would appreciate any comments or suggestions.
ME Upper
floor Press
bar x 15
95 x 12
135 x 10
185 x 2 x 6
225 x 5
255 x 1 PR
255 x 1
240 x 1
tricep extension
4 x 10
t-bar rows
5 x 10
side laterals
4 x 10
barbell curls
3 x 15
[quote]maraudermeat wrote: the rack i use has a diamond plate base that is elivated off the floor a couple of inches. when the weight starts to get heavy the base flexes under your feet.
thanks again,
meat
[/quote]
Damn bro thats doesnt sound like fun at all. I dont even like the some matts that are very squishy. Hell of a squat though.
Phill
[quote]c. wrote:
maraudermeat wrote:
I made my training partner call me Modi through the whole training session. And when I hit a PR I made him yell- “YOU WHORE!!!”
That’s just messed up.
You should seriously consider counciling 
c.
[/quote]
trust me… threapists have to get counciling after I talk to them.
meat
Nice way to adapt an overcome 4est
Phill
quote]4est wrote:
What happens when an irresistable force hits an immovable object? Well if your finger is between them, IT HURTS LIKE HELL.
The incline bench I was using for overhead presses was a bit high. I’d put 50lbs DB on the ground then stack the working DBs on top. That put them almost in reach. I sorta lost balance a week or so ago and smashed a finger with a 55lb DB. It was not bad enough to really cause problems, but it was bad enough to bruise on both sides make me realize it would be easy to cut a finger off.
Inspired by that mistake, I made a corner press… uh… apparatus. It’s amazingly simple, stable and mostly safe. It allows me to easily do drop sets and also do unilateral or 2-handed work.
The safety chains are always on the MONO anyway, so I just borrowed one.
BTW, before he can make such claims - Meat you are not an “irresistible” force.
[/quote]
[quote]Carnak wrote:
Alrighty then I have a question. Well it might be multiple questions or at least a big ass question with many small parts. Um, anyway.
I just started my Westside split 4 weeks ago and so far, so good (so what! - anyone?). I am historically bad with my exercise choices (I will put several things together then look back at my log and say “What the hell was I thinking?”) so I’m trying to be smarter about this.
I basically have designed my sessions around the basic template, hitting the main movement, triceps, shoulders, back each session. On lower days I hit the main movement, low back, hams, abs, and sometimes quads.
My current lifting schedule looks like this:
Mon - ME lower
Tue - DE upper
Wed - off or cardio or whatever
Thu - DE lower
Fri - ME upper
Sat/Sun - off or cardio
Now my first question is about intensity on ME/DE days and what you guys feel about this. My DE days are definitely DE/RE. This is also kind of the case on my ME days.
I read in one of the template docs that you should have a high intensity/low intensity day for the exercises for each muscle. So if you do heavy rack lockouts as your tricep accessory, you’d want to do extensions or something less intensive on your other day.
I’ve been doing this, but I’ve been putting my high intensity day for accessories on my DE day. I’m now thinking this is maybe not the best way to approach things. This means basically that my main movement is the only thing I go balls out on for ME day so I kinda end up with a fairly high intensity DE day.
I didn’t get it at first, but I think I’m getting it now that this is counterproductive to the idea of DE day. So after all that rambling, the question is should I move the high instensity movements all to ME day and use DE as basically speed and high repetition?
Q2: My lower body is weaksauce compared to upper (my squat is 25 lbs more than my bench, doh) so I’m really trying to hammer it and get it on par. Also, I’m trying to teach myself some new movements and add more stuff to my bag of tricks, so I feel like I can add in some extra things as learning exercises if I keep it light.
Currently I’ve not been getting in both a squat/DL variation on each lower day, but I kinda feel like I need to in order to boost my legs. At least a quad dominant movement as accessory to DL so as not to do heavy squat on the same day as heavy dead. I feel like I need the practice here as well and that extra punishment for my legs is in order.
So with all this in mind a potential lower split might be:
ME:
wide stance squat
RDL
hypers
leg curls (my hams are wayyyyy weak for GHRs yet)
abs
DE:
speed DL
front squat RE
GMs RE
abs
I’ve been switching deadlift and squat as main movement each week.
If you’ve made it through my tome, any thoughts, comments, concerns, flaming bags of poo? (He called the shit poo!)[/quote]
My opinions personally. Go balls out and heavy on ME day use it for what it is hit the first and second move damn heavy and hard do the rest sure hard but a bit more RE based. The ME day is the bread and butter, get it done this is the day you dont hold back.
Then the DE/RE day adjust it to how you feel and to recover main thing make it productive but #1 you cant let it have a negative carry over effect to the ME day. If you start missing things on ME day Look at your DE/RE day first and back off even drop it if needed.
The lower days IMO look fine. and as for your quad ? dont be afraid to take a load off your back from time to time and use the leg press even do like meat and throw a few gym members on the machine. the leg press can be a great assistance move
Phill
[quote]Carnak wrote:
Alrighty then I have a question. Well it might be multiple questions or at least a big ass question with many small parts. Um, anyway.
I just started my Westside split 4 weeks ago and so far, so good (so what! - anyone?). I am historically bad with my exercise choices (I will put several things together then look back at my log and say “What the hell was I thinking?”) so I’m trying to be smarter about this.
I basically have designed my sessions around the basic template, hitting the main movement, triceps, shoulders, back each session. On lower days I hit the main movement, low back, hams, abs, and sometimes quads.
My current lifting schedule looks like this:
Mon - ME lower
Tue - DE upper
Wed - off or cardio or whatever
Thu - DE lower
Fri - ME upper
Sat/Sun - off or cardio
Now my first question is about intensity on ME/DE days and what you guys feel about this. My DE days are definitely DE/RE. This is also kind of the case on my ME days.
I read in one of the template docs that you should have a high intensity/low intensity day for the exercises for each muscle. So if you do heavy rack lockouts as your tricep accessory, you’d want to do extensions or something less intensive on your other day.
I’ve been doing this, but I’ve been putting my high intensity day for accessories on my DE day. I’m now thinking this is maybe not the best way to approach things. This means basically that my main movement is the only thing I go balls out on for ME day so I kinda end up with a fairly high intensity DE day.
I didn’t get it at first, but I think I’m getting it now that this is counterproductive to the idea of DE day. So after all that rambling, the question is should I move the high instensity movements all to ME day and use DE as basically speed and high repetition?
Q2: My lower body is weaksauce compared to upper (my squat is 25 lbs more than my bench, doh) so I’m really trying to hammer it and get it on par. Also, I’m trying to teach myself some new movements and add more stuff to my bag of tricks, so I feel like I can add in some extra things as learning exercises if I keep it light.
Currently I’ve not been getting in both a squat/DL variation on each lower day, but I kinda feel like I need to in order to boost my legs. At least a quad dominant movement as accessory to DL so as not to do heavy squat on the same day as heavy dead. I feel like I need the practice here as well and that extra punishment for my legs is in order.
So with all this in mind a potential lower split might be:
ME:
wide stance squat
RDL
hypers
leg curls (my hams are wayyyyy weak for GHRs yet)
abs
DE:
speed DL
front squat RE
GMs RE
abs
I’ve been switching deadlift and squat as main movement each week.
If you’ve made it through my tome, any thoughts, comments, concerns, flaming bags of poo? (He called the shit poo!)[/quote]
All I can tell you is what has worked for me. I keep things really simple. I personally don’t include a DE day in my training.
I have a ME upper, ME lower and RE day. I find that just getting stronger has kept my lifts moving fast. Plus I need a lot of recovery time as to not overtrain. I believe in killing yourself during your ME days and then giving yourself a full week to heal.
I will normally do two ME movements and I rotate new ones in every two weeks. Plus every two weeks I switch between the first one being a squat or dead movement. I also sometimes will add some accessory work after the two ME’s. On my RE day I switch every week from it being an upper back or shoulder specific day. I keep the reps high and will usually do supersets and/or drop sets. I will also do some curls for the girls.
The biggest hurdle for those trying to get stronger is identifying their weaknesses and then picking movements to attack them. Also i would say most people want to do way too much work. I believe in high volume but I get plenty of rest each week to balance it. Every training session’s goal is to bring myself to the brink. I want to be sick, shaking like a leaf and wondering how in the hell am I going to get home.
Don’t get caught up in the specifics. keep it simple and just get strong. you need to strain.
my suggestion to you is determine your weakpoints and then ask questions about specific movements to help. get plenty of rest and lots of good protein.
meat
ME Lower Cycle 1
Bottom up squat from Parallel
135x8
205x3
245x3
275 5x3
bottom up Good mornings from below parallel
185 5x3
Rack pulls from above knee
365x3
435 5x3
Shrugs
225 3x8
Definite weakness in the traps. Taking it light. Adding 10 lbs per week until 3’s won’t happen.
[quote]Phill wrote:
maraudermeat wrote: the rack i use has a diamond plate base that is elivated off the floor a couple of inches. when the weight starts to get heavy the base flexes under your feet.
thanks again,
meat
Damn bro thats doesnt sound like fun at all. I dont even like the some matts that are very squishy. Hell of a squat though.
Phill
[/quote]
Designed for your average metrosexual - not 1000 lbs of maraudermeat plus “doesn’t look like much.”
[quote]Phill wrote:
My opinions personally. Go balls out and heavy on ME day use it for what it is hit the first and second move damn heavy and hard do the rest sure hard but a bit more RE based. The ME day is the bread and butter, get it done this is the day you dont hold back.
Then the DE/RE day adjust it to how you feel and to recover main thing make it productive but #1 you cant let it have a negative carry over effect to the ME day. If you start missing things on ME day Look at your DE/RE day first and back off even drop it if needed.
The lower days IMO look fine. and as for your quad ? dont be afraid to take a load off your back from time to time and use the leg press even do like meat and throw a few gym members on the machine. the leg press can be a great assistance move
Phill
[/quote]
Thanks for the feedback Phill, and I will definitely throw the leg press in for assistance, although I’m guessing it will be a few years before I need gym members for extra weight
[quote]maraudermeat wrote:
All I can tell you is what has worked for me. I keep things really simple. I personally don’t include a DE day in my training.
I have a ME upper, ME lower and RE day. I find that just getting stronger has kept my lifts moving fast. Plus I need a lot of recovery time as to not overtrain. I believe in killing yourself during your ME days and then giving yourself a full week to heal.
I will normally do two ME movements and I rotate new ones in every two weeks. Plus every two weeks I switch between the first one being a squat or dead movement. I also sometimes will add some accessory work after the two ME’s. On my RE day I switch every week from it being an upper back or shoulder specific day. I keep the reps high and will usually do supersets and/or drop sets. I will also do some curls for the girls.
The biggest hurdle for those trying to get stronger is identifying their weaknesses and then picking movements to attack them. Also i would say most people want to do way too much work. I believe in high volume but I get plenty of rest each week to balance it. Every training session’s goal is to bring myself to the brink. I want to be sick, shaking like a leaf and wondering how in the hell am I going to get home.
Don’t get caught up in the specifics. keep it simple and just get strong. you need to strain.
my suggestion to you is determine your weakpoints and then ask questions about specific movements to help. get plenty of rest and lots of good protein.
meat
[/quote]
Thanks meat. My weak points are pretty much the low end on everything. I have been unable to lockout a couple of heavy deadlift attempts, but for the most part if I get it off the floor, it’s coming all the way. Same for squat and bench.
I’m stubborn as shit and I will fight a lift for 20 seconds if I have to to get it up. My hold grip blows so that needs help, and I generally feel that my back is weak in comparison to my pressing ability (although that has gotten a shitload better the last couple of months).
Maybe focus on deficit deads, front squats, rack pulls for a few weeks? Add in the GMs and RDLs as main accessories. I’ve been using lunges lately and I’ll add in some leg pressing and maybe step ups for extra quad pain. I’ll keep working on dumbell pressing for my low end on the bench, hit the rows hard. What else for low end on my bench? Pause presses?
[quote]Carnak wrote:
What else for low end on my bench? Pause presses?[/quote]
I’m not one of the more experienced members but I’ll throw in my $0.02 anyhow.
Benching with a pause as well pin-presses from your weak point are good exercises that has helped me with my bottom sticking points. In addition to strength at the bottom, both of them really teach you to stay TIGHT at the bottom so you can get that weight off of your chest.
[quote]jthsiao wrote:
Carnak wrote:
What else for low end on my bench? Pause presses?
I’m not one of the more experienced members but I’ll throw in my $0.02 anyhow.
Benching with a pause as well pin-presses from your weak point are good exercises that has helped me with my bottom sticking points. In addition to strength at the bottom, both of them really teach you to stay TIGHT at the bottom so you can get that weight off of your chest.[/quote]
If you have 5-6 inch cambered bar you can use two boards to give an extra inch or two in the range of motion at the bottom. This will definitely build low end strength. I also think that it helps make you more explosive off your chest.
[quote]Carnak wrote:
Thanks meat. My weak points are pretty much the low end on everything. I have been unable to lockout a couple of heavy deadlift attempts, but for the most part if I get it off the floor, it’s coming all the way. Same for squat and bench.
I’m stubborn as shit and I will fight a lift for 20 seconds if I have to to get it up. My hold grip blows so that needs help, and I generally feel that my back is weak in comparison to my pressing ability (although that has gotten a shitload better the last couple of months).
Maybe focus on deficit deads, front squats, rack pulls for a few weeks? Add in the GMs and RDLs as main accessories. I’ve been using lunges lately and I’ll add in some leg pressing and maybe step ups for extra quad pain. I’ll keep working on dumbell pressing for my low end on the bench, hit the rows hard. What else for low end on my bench? Pause presses?[/quote]
for low end pressing you would be suprised to know what I have found to help. of course pausing is good and so are dumbells but what has helped me the most is working with weight above my 1 rm. I feel that really straining on lockouts, holds and high boards have helped more than anything.
I know that they may not be specific to that weakness but it forces your body to adapt to heavier weight and then when you go back to your normal working weight, you have more confidence and the weight feels so much lighter. I find it is also true for rack pulls above the knee and squatting to a high box. If i stop doing these things everything goes to hell.
When I started getting ready for my last competition, i switched gears and started working on pause stuff and full ROM mostly. Well, many of you may remember all the bitching I did because my bench went right into the shitter. It took me a good 6 months to get back on track. But once I started working supermaximally everything came back.
good luck. you are definitely on the right track. keep the questions coming.
meat
[quote]IAFF771 wrote:
Alright everyone, my first training post. I would appreciate any comments or suggestions.
ME Upper
floor Press
bar x 15
95 x 12
135 x 10
185 x 2 x 6
225 x 5
255 x 1 PR
255 x 1
240 x 1
tricep extension
4 x 10
t-bar rows
5 x 10
side laterals
4 x 10
barbell curls
3 x 15
[/quote]
IMO =you are wasting a ton of energy early on your warm ups for the ME move. Mainly these three sets 185 x 2 x 6
225 x 5, your just6 looking to get warm and ready for that ME attempt just pop a triple with that 185 then a single with that 225 and go hit your PR Im betting youll get a Nice jump from the extra energy saved, you can Always do a drop set after you get that HIGH load
Phill
Thursday, 9/6/2007: ME Overhead
A. Overhead Press
95 x 8
105 x 5
115 x 3
125 x 1
135 x 1
145 x 1 (baseline PR)
150 x 0
115 x 8
B. Dumbbell Bench Press
75 x 8
75 x 4
75 x 3
75 x 3
C. Bent-Over Dumbbell Row
75 x 4 sets x 12 reps
D1. Elbows-Out Tricep Extension
35 x 4 sets x 8 reps
D2. Chest-Supported Rear Raise
5 x 4 sets x 15 reps
My overhead strength has always been really weak so I’m gonna give it a ME day on its own instead of the RE dumbbell bench press that I’ve been doing. Hopefully, this will also have some carry over to my bench as well. Today is a baseline day to figure out what my max is on the overhead press and I was pleasantly surprised.
A few months ago when I was training with the San Diego GPP group, I couldn’t push press ~140lb. I was the weakest one in the group by far and had to drop down to ~90lb and had to wait 'til everyone else was done with the exercise to do my share. So, I was expecting somewhere around ~120 or so at most since I’ve been doing 95s for reps. I just kept on pushing and pushing until I failed at 150. I was very happy with 145 as a baseline PR! 
Events sept 7th
Was going to do Mon wed Friday this week drop it to 3 days but life gets in the way and have to work an extra 8 hours at the gallery and do our opening Friday so did mon, tues thursday. Taking it easy a bit today. Feeling a bit beat up. Low back and right arm/shoulder. Come back strong next week. Just wanted another run at those 290 farmers try and get a clean pick then some sled dragging and DB swings for conditioning and recovery
Decided to just bump it to an even 3 bills. Slow but not bad something to build on this fried my grip
2)Stirct Fat DB
55 x 5
75 x 5
85 x 5
95 x 3/2 right arm, 5 left arm
115 x nope right arm, 3 left arm
Man didn�??t realize right was still that far behind from the surgery
DB swings 10 minutes
25 lb DB just keep going for 10 minutes various swing etc. this was tough got the old ticker going and Low back was PUMPED after this and I was covered in sweat. First few mins is cake then 25 lbs slowly gets really heavy LOL
1 set abs
Done
Not a bad day I suppose, simple effective, need to rest and recover
Ive never had back probs etc and this feel different then just fatigue etc not pain but could see it becoming that really need to feel this out be smart and recover been hitting it hard of late and nailing some big DL PRs and such
Phill
[quote]jthsiao wrote:
Thursday, 9/6/2007: ME Overhead
A. Overhead Press
95 x 8
105 x 5
115 x 3
125 x 1
135 x 1
145 x 1 (baseline PR)
150 x 0
115 x 8
B. Dumbbell Bench Press
75 x 8
75 x 4
75 x 3
75 x 3
C. Bent-Over Dumbbell Row
75 x 4 sets x 12 reps
D1. Elbows-Out Tricep Extension
35 x 4 sets x 8 reps
D2. Chest-Supported Rear Raise
5 x 4 sets x 15 reps
My overhead strength has always been really weak so I’m gonna give it a ME day on its own instead of the RE dumbbell bench press that I’ve been doing. Hopefully, this will also have some carry over to my bench as well. Today is a baseline day to figure out what my max is on the overhead press and I was pleasantly surprised.
A few months ago when I was training with the San Diego GPP group, I couldn’t push press ~140lb. I was the weakest one in the group by far and had to drop down to ~90lb and had to wait 'til everyone else was done with the exercise to do my share. So, I was expecting somewhere around ~120 or so at most since I’ve been doing 95s for reps. I just kept on pushing and pushing until I failed at 150. I was very happy with 145 as a baseline PR! :-)[/quote]
good job on the PR!! you have made a lot of progress.
keep up the good work!!
meat
[quote]Phill wrote:
Events sept 7th
Was going to do Mon wed Friday this week drop it to 3 days but life gets in the way and have to work an extra 8 hours at the gallery and do our opening Friday so did mon, tues thursday. Taking it easy a bit today. Feeling a bit beat up. Low back and right arm/shoulder. Come back strong next week. Just wanted another run at those 290 farmers try and get a clean pick then some sled dragging and DB swings for conditioning and recovery
Decided to just bump it to an even 3 bills. Slow but not bad something to build on this fried my grip
2)Stirct Fat DB
55 x 5
75 x 5
85 x 5
95 x 3/2 right arm, 5 left arm
115 x nope right arm, 3 left arm
Man didn�??t realize right was still that far behind from the surgery
DB swings 10 minutes
25 lb DB just keep going for 10 minutes various swing etc. this was tough got the old ticker going and Low back was PUMPED after this and I was covered in sweat. First few mins is cake then 25 lbs slowly gets really heavy LOL
1 set abs
Done
Not a bad day I suppose, simple effective, need to rest and recover
Ive never had back probs etc and this feel different then just fatigue etc not pain but could see it becoming that really need to feel this out be smart and recover been hitting it hard of late and nailing some big DL PRs and such
Phill
[/quote]
finally did a training session that is within the realm of reality. before we know it you will be making sure that you are “fully recovered” before you train again.
take some time and rest…
meat
[quote]Phill wrote:
IAFF771 wrote:
Alright everyone, my first training post. I would appreciate any comments or suggestions.
ME Upper
floor Press
bar x 15
95 x 12
135 x 10
185 x 2 x 6
225 x 5
255 x 1 PR
255 x 1
240 x 1
tricep extension
4 x 10
t-bar rows
5 x 10
side laterals
4 x 10
barbell curls
3 x 15
IMO =you are wasting a ton of energy early on your warm ups for the ME move. Mainly these three sets 185 x 2 x 6
225 x 5, your just6 looking to get warm and ready for that ME attempt just pop a triple with that 185 then a single with that 225 and go hit your PR Im betting youll get a Nice jump from the extra energy saved, you can Always do a drop set after you get that HIGH load
Phill
[/quote]
Agreed on the warmups. It’s basically the same thing as what Phil said, but another way of writing it (using bench for example) would be to do the bar for a bunch of reps, then make jumps doing triples until the weight starts to feel a little ‘heavy’. By a little heavy, this means a weight you feel like you can do a few more. After that drop down to singles and make jumps until you’re ready to get that PR.